Evenflow Coaching, LLC

3 Key Lessons On Age & Fitness from a 55 year old athlete:

Train Where You Are: it’s hard to resist comparing your current self to your fittest self. As we get older this becomes nothing more than fodder for self-flagellation, the pace clock and GPS Watch no longer a tool but rather an instrument of dread. Let it go (I mean who cares anyway?). Accept your current state whatever that may be. Let go of measuring metrics to past performances. Root your feet in the present moment and embrace that reality as a foundation upon which to enthusiastically build.

Consistency Wins: this is true regardless of age (and applicable in all areas of life) but the older I get the more central it has become. What you do daily and incrementally far exceeds in importance the volume and/or intensity of the output. Day in day out. Rise. Repeat. Sustainability reigns supreme.

The Small Things Are The Big Things: Youth permits leniency. You can get away with a lot. But age does not forgive, it reveals. What was overlooked is never denied over time. So what may have once been secondary or optional must now take center stage: nutrition, recovery, sleep, core work, functional fitness, stretching—the laundry list is long but you get the idea. It’s the annoying stuff that sucks time away from ‘the workout’ itself that must become ‘the workout’. I’ve learned my lesson the hard way on this one, now managing significant lower back issues I know could have been prevented.

It’s an exciting time to be alive as an older athlete. Everywhere I look I see age barriers being broken in spectacular fashion.

I believe we have only begun to tap what is truly possible. And I’m here for all of it.

✌🏼🌱 -Rich
FAR kit designed in collaboration with .cc and shoes are S/Lab Ultra 3 by

Not all salmon is the same. Save this post for future reference! 🐟 ⁣⁣
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Salmon is one of the most widely available fish for consumers, and its one of the oily cold water fish that also have a lot of super important micronutrients. Your omega-3s are a good example. Cooked salmon typically contains 500–1500 mg DHA and 300–1000 mg EPA per 100 grams.⁣⁣
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Depending on salmon species, there are different flavor profiles and health benefits. A fattier wild salmon will have more omega-3s, unless that salmon is farmed, in which case it will have more omega-6 fats.⁣⁣
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I eat farmed a few times a year because that’s what restaurants serve unless they explicitly tell you it’s wild (nearly all salmon in sushi restaurants is farmed too and I eat sushi all the time).⁣⁣
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Often, farmed salmon are kept in huge tanks, and fed ultraprocessed fish meal. Prophylactically antibiotics are often used to prevent infection and many farmed fish around the world were found to contain PCBs and flame retardant residues.⁣⁣
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You can buy “better” farmed options from responsible retailers, or sourced from places like Norway who are leading the charge on better farming practices and doing so can help curb overfishing. It’s not always black and white!⁣⁣
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👉🏼 Pre-order my new book Genius Kitchen for many more tips like this, 100+ epic recipes, and helpful guidelines. It will likely sell out but pre-ordering now guarantees you’ll get it first! Link in bio.⁣
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